Tips To Take Care Of Your Posture When Travelling

With March Break upon us, many people are travelling.

While time with family and vacations are relaxing and a great way to regenerate energy and zest, the process of travelling itself can often take a toll on our bodies and musculoskeletal system.

Carrying luggage, and long flights or road trips can place stress on the lower back which may result in back pain or other musculoskeletal conditions.

The following tips may assist in keeping your back safe from injury while travelling:

Supporting the curve in your lower back is important. To avoid sitting for prolonged periods in an “unnatural” position, place a small rolled-up airline pillow, blanket or a towel or lumbar pillow to fit and support the curve of your lower back. You may consider sitting in a slightly reclined position to relieve the stress on your spine.

Sit Properly. While seated, your knees should be supported and bent at more or less a 90 degree angle. If your seat is too high, consider placing your feet on something that can act as a firm footrest to keep your knees at a right angle.

Move! Sitting in a static position for extended periods of time can stiffen the back muscles and cause creep in the spine. Movement is key to keeping the spine and musculoskeletal system healthy. Get up, stretch and move around every 20 to 30 minutes when possible.

Use proper lifting technique. Use the entire body to turn when lifting heavy luggage. Pivot with your feet, not your back, so that your whole body moves, rather than only twisting your spine.

Don’t make luggage or carry-ons too heavy. Manage what you pack to avoid being left with heavy luggage to carry and maneuver. Lifting excessive weight overhead, for example, can cause hyperextension injuries.

Making smart choices throughout your travels will help you to enjoy your vacation comfortably once you arrive.

#travel #MarchBreak #holidays #vacation #posture #spine health #backpain #lifting #sitting #movement #luggage #chiropractic #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

Changing How You Move To Relieve Low Back Pain - Part 1

By Dr. R. Greg Lusk, DC

If you've read my last few articles you'll recall that I've been trying to create more awareness of a functional diagnosis for low back pain (LBP), versus only knowing what is structurally wrong with a specific anatomical tissue. In other words, it is important to figure out which movements or biomechanical loading directions cause LBP. You may also remember that bending forward (i.e. spine flexion) was identified as a very common direction of motion that results in LBP. With that in mind, practicing "spine hygiene" with common postures and activities of daily living can reduce the amount of flexion imposed on your low back, thereby keeping it relatively neutral, which in turn minimizes unwanted symptoms.

Changing how we move and rest, with the goal of sparing the low back, can be challenging as our current methods of doing things and moving our bodies are well rooted. However, with increased attention and regular practice new habits and patterns of motion can be adopted. Starting with sitting, affectionately referred to as "the new smoking", many of us have a tendency to slouch, especially with prolonged time in this position. The fact that we often sit on soft, minimally supportive couches or recliners doesn't help as they encourage sagging of the spine into a rounded position. I often suggest to put a small pillow or rolled up towel behind the lower back to help support and maintain the neutral curve. Better yet, and particularly if you're in significant discomfort, sitting on a more firm piece of furniture such as a dining chair can offer more relief. Move one into your living room if you must to discourage use of the alternatives. You want to sit as far back as possible though as not having your behind against the back of the chair encourages more slouching. The same advice can be applied to sitting while driving and sitting at work, which most of us do much of daily. Use that pillow, towel, or rolled up sweater for that matter, to support the low back curve if your vehicle seat or desk chair doesn't offer enough lumbar support intrinsically. Adjusting the back rest to a more upright, vertical position can also help you achieve the goal of a more neutral spine position. Variable, adjustable height workstations have become increasingly popular and the options out there are numerous. Thankfully, the cost of some are quite reasonable, well worth the value it could add to managing low back pain. Not that standing all the time is the answer, but having the flexibility to alternate body positions regularly changes how we stress our spines and disperses the accumulating stresses that occur if only a singular posture is used.

Standing with poor posture, where the shoulders are rounded forward and the head is drooped, is commonly observed in those with or without low back pain. Once again, this encourages mild spine flexion while also increasing muscle activity in our low back extensor muscles. This adds more compression to our spinal tissues which doesn't help when things are already sensitive. Instead, roll the shoulders back and lift your rib cage to position your upper body more over your hips. Interlacing your hands behind your low back while standing helps to maintain this posture if prolonged standing is needed, and is also preferable to standing with your arms crossed, which also increases demand on the back muscles.

Sitting and standing are two major culprits, but there are many other things to consider to practice good spine hygiene while performing the multitude of our daily tasks. More to come.

This article is for general information purposes only and is not to be taken as professional medical advice

Air Travel Comfort Tips

By Dr. John A. Papa, DC, FCCPOR(C)

Comfort is not usually the first word that comes to mind when someone mentions flying.  Sitting cramped in a small space for a long plane ride can also lead to muscle and joint pain.  Here are some helpful tips for a more enjoyable voyage.

Choose the Correct Seat - Some airlines fill the plane from front to back, so ask for a seat in the back row to increase your chances of having an empty seat next to you.  If the arm rests lift up, you might even be able to lie down.  Aisle and emergency exit seats maximize leg room and are less claustrophobic.  If you are susceptible to motion sickness, request a seat over the wings and try to schedule flights on larger airplanes.

Keep Moving - Moving around is good for your circulation and helps to prevent swollen feet and ankles.  Wear loose clothing and walk about the cabin periodically every 60 to 90 minutes.  Wear shoes you can slip off easily.  Every so often, draw circles with your toes and contract your calves to help prevent blood from pooling in your legs.  Tapping your feet can also help increase circulation and reduce the chance of muscle cramping.

Stretch it out - Try not to place anything under the seat in front of you so you can stretch your legs out.  Quick and easy stretches also include standing up and raising your arms above your head, rotating your shoulders back and forth, and moving your head side to side.

Keep Good Posture While Seated - Position your lower back against the back of the chair to obtain the greatest amount of support for your spine.  A rolled sweater or blanket can also be used for added support.  Make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Support your neck and head with a pillow if necessary and avoid awkward positions if trying to rest or sleep.  Try not to stay in one position for a long period of time.

Additional Tips

·     Eat Right - Eat a light, non-fatty meal just before you leave for the airport.  This can make handling turbulence a little easier.

·     Handling Pressure - Chewing gum, yawning or sucking on hard candies can help to relieve the pressure that builds up in your ears as the airplane ascends and descends.  This is not recommended for toddlers.  For young children, sipping a drink may help.

·      Prevent Dehydration - The air in most airplanes can dry out your skin and cause eye and nasal dryness.  Take a moisturizer with you for your skin and wear glasses instead of contact lenses to prevent eye dryness.  Drink enough water and steer clear of caffeine and alcohol as they further dehydrate you.  Alcohol can also interfere with your ability to sleep.

In the event that you suffer from ongoing muscle and joint pain following your trip, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the CCA in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Daily Routine Can Be A Pain

Ontario Chiropractic Association

Your daily routine can be a pain … literally

We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And, believe it or not, this can have serious consequences on your back health. In fact, back pain sends more patients to doctors than any condition other than the common cold.¹ Here are some common activities that negatively impact Canadian’s back health:

 

Scenario	How to fix it
Commuting1: just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back.  Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind2.	How to fix it: be sure to sit at a 90 degree angle and don’t fully extend your legs. Move your seat up to allow yourself to sit up straight. Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.
Work life: did you know sitting puts 40 per cent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk1.	How to fix it: practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor. Also, ensure your workspace is set up to enable frequent breaks from sitting, like getting up to go to the printer and taking phone calls while standing.
Carrying your belongings: when you’re carrying a heavy purse or laptop bag, your shoulders become out of line.  This can cause your muscles to ache and throw your spine out of line1.	How to fix it: reduce the number of items you carry with you. Also consider using a backpack to help distribute the weight of your load evenly across your body.  This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.
Improper lifting: you’re not alone if you have strained your back while lifting heavy boxes. Lifting heavy items improperly can put undue pressure on your spine3  and even cause spinal disc injury4.	How to fix it: picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.

1. http://www.prevention.com/health/health-concerns/habits-cause-back-pain
2. Commuting to work. Statistics Canada – http://www12.statcan.gc.ca/nhs-enm/2011/as-sa/99-012-x/99-012-x2011003_1-eng.cfm
3. http://backandneck.about.com/od/ergonomics/tp/3badbackmoves.htm
4. http://www.spine-health.com/conditions/sports-and-spine-injuries/avoid-back-injury-right-lifting-techniques

Everyday Activities That May Be Hurting Your Back

By Dr. John A. Papa, DC, FCCPOR(C)

80% of all Canadians will suffer at least one significant episode of back pain in their lives.  Back pain can negatively impact an individual’s work, recreational, and social life.  Back pain prevention can go a long way in reducing the risk of injury.  Below are some tips on how to overcome some of the common everyday activities that can contribute to back pain.

 

1.    Improper lifting is a risk factor associated with back pain. There are several strategies that should be employed during lifting activities.  Maintaining the natural curve/hollow (lordosis) of your low back is important, as this is its strongest and most secure position.  Avoid awkward postures such as bending, reaching, and twisting/turning.  Whenever possible, you should square your body toward the object being lifted, turn your whole body by moving your feet, and keep the object close to your body.  Contracting your abdominal muscles during lifting, lowering, and moving activities improves spinal stability, referred to as bracing.  You should also bend at the legs and not the waist, lifting slowly and smoothly, not jerking.  Minimizing lift load and exposure, taking mini-breaks, and job rotations can also be helpful.  The use of assistive devices such as dollies, handgrips, and pull carts is also recommended.

 

2.    The physical strain of sitting:  Most people that sit for prolonged periods of time will eventually adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching forward of the upper back and shoulders, and a forward head poking position.  This can lead to significant back pain as these less than ideal positions put cumulative compression and strain on the spine.  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes to make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.

 

3.    Working in stooped positions:  When we keep our backs in a neutral/straight position, the mechanical load on the spine is considerably lower than when your back is bent forward.  Many activities around the home and workplace cause you to bend forward and stoop.  The longer you work in these forward bent positions, the more likely you are to experience back problems.  In order to minimize the risk of injury, you should interrupt the stooped position at regular intervals before pain starts.  Trying to find alternative ways of completing tasks without stooping is ideal.

 

4.    Smoking contributes to an increase in spinal problems.  Smoking has been shown to decrease bone mineral density and increase the risk of osteoporosis and future fractures.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Exposure to secondhand smoke during childhood may also increase the risk of developing back problems later in life.

 

5.    Lack of physical activity de-conditions the body.  This makes us more susceptible to cumulative spinal strain and injury.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Regular exercise increases our functional capacity to withstand occupational, recreational, and everyday stresses on our back more efficiently, thereby minimizing the risk of injury.

 

Decreasing your risk for back pain is the first step in prevention.  For some, back pain can be dramatically minimized or avoided; while for others it needs to be managed so that its negative effects on activities of daily living can be reduced.  If you are suffering from back pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy, exercises, and back sparing strategies specifically for your circumstance.  For more information visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

The Physical Strain Of Sitting

By Dr. John A. Papa, DC, FCCPOR(C)

From smart phones to computers to video games, modern technology has significantly influenced our daily postural habits and caused us to sit more often and for longer periods of time than ever before.  As a result, our increased exposure to sitting has contributed to rising levels of inactivity, and chronic ailments such as headaches, neck pain, and back pain.

People who sit for prolonged periods of time may adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching of the upper back and shoulders, and a forward head poking position.  This can eventually lead to painful symptoms as these less than ideal positions put cumulative compression, stretch, and shear forces on spinal tissues such as joints and discs.

The cumulative effects of sitting are often offset by the body’s ability to compensate.  However, even in the absence of pain, these compensatory changes may begin a vicious cycle of unbalanced motion, muscle and joint stress, and secondary areas of discomfort.

Structural changes can also result from poor or prolonged sitting habits.  For example, aside from providing anatomical support, ligaments also function as neurological sense organs to the spine and influence reflexes that help muscles fire.  When an individual is exposed to prolonged sitting postures, they load their spinal ligaments which results in a delayed reflex action of muscles.  As a result, when this individual moves, the muscles may not fire quickly enough to protect the spine and this can lead to episodes of neck and back pain.  This is known as the biomechanical principle of CREEP, which stands for Continuous or Repetitive Elongation of the Elastic Properties of tissue.

Scientific research has also identified changes in muscle tissue associated with inactivity and prolonged sitting.  Over time, muscle tissue will accumulate fatty infiltrations that make it weaker and less capable of providing support for physical activity.

Below are some useful tips that can help overcome the physical strain of sitting:

1.    Proper posture is key:  Make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.  A lumbar support can also be used to help maintain the natural hollow of your low back and proper spinal alignment.  Even slight slouching to the side, backward, or forward can put undesirable forces on biological tissues.

 

2.    Take a break from sitting:  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes.  Some activities such as computer work, talking on the phone, and business meetings can also be done while standing.

3.   Consider ergonomics:  The use of a properly designed workstation, along with ergonomic tools and assistive devices can help maintain mechanically advantageous positions while working in a seated position.

4.    Engage in regular physical activity and exercise:  Exercise strengthens our muscles and joints, while inactivity and poor posture weakens them.  Regular exercise can help overcome the effects of cumulative spinal forces, compensation, CREEP, and fatty infiltrations associated with poor posture and prolonged sitting.

Sitting can undeniably cause real physical change and breakdown in the body.  Chiropractors are well positioned to effectively evaluate and treat the effects of poor posture and prolonged sitting.  This may include symptomatic treatment, the prescription of appropriate exercises, and ergonomic advice specifically for your circumstance.  For more information visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

MSK Health Tips For The Holidays

Canadian Chiropractic Association

This is the season to enjoy time with family and friends, mingle at holiday parties, or to simply relax at home. It surely is a bustling time of year where we need to be mindful of our health and wellbeing. In particular, your musculoskeletal (MSK) health shouldn’t be ignored even when you’re enjoying the holiday festivities.

 

Whether you are sitting patiently, walking the streets, dancing into the night, or hauling gifts – don’t get carried away by the excitement; stay mindful of your activities.

 

Here are some strategies to help you remain healthy over the holidays¹:

1. Exercise Regularly: Regular exercise, including strengthening, can help build muscular endurance of your back muscles, enhancing function and stability. Check with a healthcare provider before starting a new exercise program or routine.
2. Eat Well: We make hundreds of decisions about how we feed our bodies every day. Instead of striving to meet ambitious goals over the holiday, try to focus on making better decisions each day. Nourishing your body will help support tissue repair. Moreover, making healthier decisions every day can lead to better long-term health by improving bone density, muscle strength and much more.
3. Straighten Up: To reduce the risk of developing pain or injury, ensure that you change posture frequently when sitting or standing. Check out our free app Straighten Up Canada, which can help you improve posture through unique exercises that can be practised almost anywhere.
4. Be Mobile: Exercise and moving is important to your MSK health. Ensure that you work regularly on your mobility and flexibility as well. Warm-up and try regular stretching
5. Avoid Prolonged Sitting: Time flies by if you are surrounded by loved ones. Consider taking breaks in between courses or drinks to stand up and move about. Invite your friends to join along.
6. Rest: Late nights and early mornings can take a toll on your mind and body. Commit to a sleep ritual, even during the Holidays, to make sure you get quality rest. Getting enough sleep promotes the body to repair from the stress of your day. Other strategies can help you sleep more soundly, while caring for your MSK system. For example, when sleeping on your side, place a pillow between knees which will reduce the rotation of the lower back.
7. Lift Right: Between the snow, decorations, gifts and more, the heavy loads can take a toll on your body and your back. Using proper lifting techniques will reduce the risk of injury. Try to avoid twisting while lifting. Also, when possible try to push rather than pull objects.

Don’t let pain or injury put a damper on the holidays so make sure to care of yourself this Season!

 

¹ Edward Benzel, George Dohrmann, et. al. “30 Tips for Better Spine Health,” The American Academy of Spine Physicians. http://www.spinephysicians.org/cd/brochures/brochures/Brochure%2030%20Spine%20Tips%20Logo%20IBI-B3-0108-1.pdf

Neutral Spine - What is That?

By Dr. Greg Lusk, DC

The concept of a "neutral" spine is quite well known these days.  You need to spend little time in a gym, the office of a chiropractor or physiotherapist, or reading about the next wave of amazing core exercises online before hearing or reading the words "keep your spine neutral."  This is sound advice but many people, particularly those not doing any of the aforementioned things, don't know what or where this elusive neutral position is.  Why is this important you may ask.  Well, considering that 80% of us will get back pain at some point in our lives and that a neutral spine position has been found to be the least straining position on the spine, there is value to be gleaned by those currently experiencing back pain and those looking to prevent it.

If you take a look around you'll see many examples of what neutral spine is not.  Your office colleague slumped over a desk with their chin jutting forward, your classmate slouched in a chair, or the athlete with an exaggerated low back curve and a pelvis that is tipped forward.  All poor displays of neutral spine positioning!  On the other hand, if you view someone from the side and can draw an imaginary vertical line through the front of their ear, the point of their shoulder and the side of their hip, while appreciating smooth and gradual spinal curvatures from neck to low back, you are witnessing a good model of neutral.  In this position, the ever present force of gravity imposes more balanced forces on the body versus leveraging it in any one direction.

Now, all activities and life in general cannot and should not be spent in neutral.  You would look rather silly and rigid trying to make that happen.  Just imagine a football wide receiver stretching out to make an acrobatic catch...that is not neutral.  However, from a risk management point of view, in addition to the advice of keep moving as much as possible as the body does not like sedentary positions, staying in neutral is the safest position while doing many common daily activities.  Sitting, for example, is less straining on the neck, mid, and low back if that imagined plumb line aligns where it should.  Adjust your position, desk set-up, chair, etc. to facilitate that posture.  When lifting, bend with your hips and/or knees and maintain the curves of your spine while you stiffen your abdominal muscles.  This spares the spine and uses our much larger lower body muscles.  A simple drill you can perform to assess your ability to do this is the hip hinge.  Stand upright with a broomstick along your back with one hand holding it behind your neck and the other behind your low back.  Then, while keeping the broomstick in contact with your head, mid back, and tailbone, bend forward as far as possible while maintaining the 3 contact points.  It's often not as easy as it sounds!  Practice this and get a sense of how it feels so you can replicate it throughout the day.  On a final note, if you need to twist your body follow the rule "keep your nose between your toes."  Pivot at your hips and feet/ankles to direct motion there, allowing the spine to stay straight.  Think of it this way.  The spine should resist twisting forces, not create them.

This article is for general information purposes only and is not to be taken as professional medical advice.

The Physical Strain Of Sitting

By Dr. John A. Papa, DC, FCCPOR(C)

From smart phones to computers to video games, modern technology has significantly influenced our daily postural habits and caused us to sit more often and for longer periods of time than ever before.  As a result, our increased exposure to sitting has contributed to rising levels of inactivity, and chronic ailments such as headaches, neck pain, and back pain.

People who sit for prolonged periods of time may adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching of the upper back and shoulders, and a forward head poking position.  This can eventually lead to painful symptoms as these less than ideal positions put cumulative compression, stretch, and shear forces on spinal tissues such as joints and discs.

The cumulative effects of sitting are often offset by the body’s ability to compensate.  However, even in the absence of pain, these compensatory changes may begin a vicious cycle of unbalanced motion, muscle and joint stress, and secondary areas of discomfort.

Structural changes can also result from poor or prolonged sitting habits.  For example, aside from providing anatomical support, ligaments also function as neurological sense organs to the spine and influence reflexes that help muscles fire.  When an individual is exposed to prolonged sitting postures, they load their spinal ligaments which results in a delayed reflex action of muscles.  As a result, when this individual moves, the muscles may not fire quickly enough to protect the spine and this can lead to episodes of neck and back pain.  This is known as the biomechanical principle of CREEP, which stands for Continuous or Repetitive Elongation of the Elastic Properties of tissue.

Scientific research has also identified changes in muscle tissue associated with inactivity and prolonged sitting.  Over time, muscle tissue will accumulate fatty infiltrations that make it weaker and less capable of providing support for physical activity.

Below are some useful tips that can help overcome the physical strain of sitting:

1.    Proper posture is key:  Make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.  A lumbar support can also be used to help maintain the natural hollow of your low back and proper spinal alignment.  Even slight slouching to the side, backward, or forward can put undesirable forces on biological tissues.

 

2.    Take a break from sitting:  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes.  Some activities such as computer work, talking on the phone, and business meetings can also be done while standing.

3.    Consider ergonomics:  The use of a properly designed workstation, along with ergonomic tools and assistive devices can help maintain mechanically advantageous positions while working in a seated position.

4.    Engage in regular physical activity and exercise:  Exercise strengthens our muscles and joints, while inactivity and poor posture weakens them.  Regular exercise can help overcome the effects of cumulative spinal forces, compensation, CREEP, and fatty infiltrations associated with poor posture and prolonged sitting.

Sitting can undeniably cause real physical change and breakdown in the body.  Chiropractors are well positioned to effectively evaluate and treat the effects of poor posture and prolonged sitting.  This may include symptomatic treatment, the prescription of appropriate exercises, and ergonomic advice specifically for your circumstance.  For more information visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.